3 Must-Do Functional Exercises for Osteoporosis With Susan Servetnick and Margie Bissinger

Staying strong and independent can be a challenge as we age. Today, I'm excited to have Susan Servetnick, a physical therapist and osteoporosis specialist, talk about the importance of functional exercises for women with osteoporosis. Susan shares three must-do exercises that can help you stay independent, strong, and fracture-free, no matter your age. The first exercise we cover is the hip hinge squat, which teaches you how to get out of a chair properly, activating your core, glutes, and legs without straining your back. Next, we dive into the step-back lunge, which helps you build leg strength and prepare for life's functional movements. Finally, we talk about the push-up–yes, push-ups! These strengthen your upper body and help build bone density, especially in the wrist. Susan explains how to progress safely through each exercise and make them work for you to help you build strength and confidence, ensuring you stay active and independent as you age.   "While balance training and exercise won't necessarily prevent you from losing your balance, the goal is to improve your ability to regain control after you do. What we're really training is the body's reflexes–teaching yourself to correct a stumble and prevent it from turning into a fall." ~ Susan Servetnick, MA, PT   In this episode: [02:31] - The hip hinge squat: get out of a chair safely and strengthen your legs [08:51] - Progressing the exercises safely, and the role of core activation [20:09] - The step-back lunge: building leg strength and improving balance [30:03] - Push-ups for building upper body strength and bone density [37:33] - Creative challenges to improve strength and balance [40:59] - The push-up challenge: community support and staying motivated [45:34] - Services available at Susan's New York lab    Resources - Strong Bones for Life: Free Talk and Q&A on May 18th at 2:00 pm - sign up here - https://www.happyboneshappylife.com/strong-bones-for-life-may2026 - The Push Up Challenge (Info)-  https://drive.google.com/file/d/13W1AV0Uiqon8oTzGueC1qjdHynl-Gd0H/view?usp=sharing - The Push Up Challenge (Sign up here) - https://forms.gle/Qku2bsdeoPvs4xyTA  - Strong Bones, Strong Mind: Functional Exercises for Osteoporosis & Brain Health - https://www.happyboneshappylife.com/strong-bones-sharp-mind-functional-exercises-for-osteoporosis  - Back into Balance website - https://www.backintobalancenyc.com/ - Get discounted supplements at Margie's Fullscript dispensary - https://tinyurl.com/happybonessupplements    More about Margie - Website - https://margiebissinger.com/  - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/  - Instagram - https://www.instagram.com/margiebissinger/?hl=en    DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.